Monday November 14th:
- 1. Stretch
- 2. Warm up: 10 Back extensions, 10 Hip Bridges, 10 Good Mornings, 10 Air Squats
- 3. Back Squat: 8, 8, 8 @ 60% of your max
*Do 8 Toes to Bar between each set
- 4. 2 Rounds for Time:
400 Meter Run
40 Ball Slams
20 Russian Twist w/ Med Ball
- 5. Cool Down Stretch / Foam Roll
Tuesday November 15th:
- 1. Stretch
- 2. Warm up: 20 Mountain Climbers, 20 Kettlebell Figure 8’s
- 3. 4 total: 200 Meter Row Sprints
- 4. As many Rounds as possible in 4 Minutes:
Wollymockers
As many Reps as possible in 3 minutes:
Burpees
As many Reps as possible in 2 minutes:
Jump Rope
As many Reps as possible in 1 minute:
Mountain Climbers
- 5. Cool Down Stretch / Foam Roll
Wednesday November 16th:
- 1. Stretch
- 2. Warm up: 10 High Jump land in a squat, 10 Empty bar thrusters
- 3. Every Minute on the minute for 12 minutes:
1st: 2 Clusters
2nd: 30 sec lateral jumps over the bar
- 4. For Time: 10, 8, 6, 4, 2
Pull ups
Dumbbell Strict Press
Step up Press w/ dumbbell
- 5. Cool Down Stretch / Foam Roll
Thursday November 17th:
- 1. Stretch
- 2. Warm up: 10 Ring Rows, 20 Jumping Jacks, 5 Ring Rows, 10 Jumping Jacks
- 3. Every minute on the minute for 30 minutes:
1st: 2 Hang Snatch
2nd: 2 Rope Pulls
3rd: 6-10 Glute ham sit ups to strait
- 5. Cool Down Stretch / Foam Roll
Friday November 18th:
- 1. Stretch
- 2. Warm up: 100 FT High Skips, 100 FT Bear Crawl
- 3. For Time:
1000 Meter Row
50 Air Squats
25 Med Ball Burpees
500 Meter Row
25 Wallballs
50 Kettlebell Swings
1000 Meter Row
- 5. Cool Down Stretch / Foam Roll
CrossFit Havoc 